Nav Social Menu

Low FODMAP Lentil Dal

Yes, you can have lentils on the low FODMAP diet … with a few considerations. Let me show you how with this flavorful, Indian-inspired Low FODMAP Lentil Dal. This plant-based meal takes less than 15 minutes to make!

What is dal?

Dal means pulse (or lentil) in Hindi. It also refers to a yummy spice-filled Indian lentil curry or soup.

Although delicious, many dal recipes include larger amounts of legumes, onion, and garlic. These ingredients are higher in FODMAPs and may contribute to symptoms for those of us living with IBS.

For this inspired recipe, I used low FODMAP swaps like garlic-infused oil and canned lentils, while adding lots of FODMAP-friendly spices reminiscent of traditional dal.

This easy plant-based meal uses 10 main ingredients (the jalapeño is optional) and can be ready in 15 minutes.

Low FODMAP notes

In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with your dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Canned Lentils: Monash University has tested both canned and cooked-from-dry lentils, and both can be included on the low FODMAP diet in certain serving sizes.

The low FODMAP serving for canned lentils is a ½ cup or 46 grams. Cooked-from-scratch green or red lentils have a low FODMAP serving of ¼ cup or 23 grams. I use canned lentils because they are convenient and have the larger low FODMAP serving size of the two options.

Why do canned lentils have less FODMAPs? FODMAPs are water-soluble, meaning they dissolve into water. During the processing and storage of canned lentils, more FODMAPs have the opportunity to dissolve out into the water-based canning liquid. Draining and rinsing canned lentils before using them helps to remove these FODMAPs.

Shopping Tip: I’ve found the Westbrae brand of canned lentils in stores and online. Some Walmarts also carry canned lentils under their generic Organic Great Value brand.

Low FODMAP Lentil Dal

Description

Yes, you can have lentils on the low FODMAP diet … with a few considerations. Let me show you how with this flavorful, Indian-inspired Low FODMAP Lentil Dal. This plant-based dish takes less than 15 minutes.

Reader Interactions

Comments

Your recipe looks absolutely delicious. I’m searching for an answer that perhaps you could shed light on. My young adult autistic son recently recovered from the H1N1 virus which caused massive inflammation in his gut. I am currently following the FODMAP elimination diet. Our biggest problem in dealing with a lot of pain due to constipation. I’m looking for ways to get fiber into his diet. Currently, canned lentils are almost impossible to find. Isn’t there some way to cook green/brown lentils and drain the liquid to achieve the same results as canned lentils? I’m trying to figure out where the magic is in a company cooking and canning beans and me cooking and draining the beans. Maybe it takes a few days for the FODMAPS to be released into the liquids that they sit in, in the can? Thanks for your input.

You’re correct, Sharon. FODMAPs are water-soluble, meaning they leach, or “dissolve” into water. During the processing and storage of canned lentils, FODMAPs have more time to dissolve out into the water-based canning liquid. Rinsing the lentils before using further helps to remove these FODMAPs.

With that said, Monash University has tested both canned and cooked-from-dry lentils, and both can be included on the low FODMAP diet in certain serving sizes. The low FODMAP serving for canned lentils is a ½ cup or 46 grams, whereas the low FODMAP serving for cooked-from-dry green lentils is smaller at 1/4 cup or 23 grams. Using the low FODMAP serving size, up to 1 cup cooked-from-dry green lentils could be substituted into this recipe.

Hi Glen, I guess that’s the beauty of food (and recipe development) – we all have different taste preferences. To clarify, this recipe calls for 1 teaspoon of turmeric, not 1 tablespoon. So, I would recommend trying that next time. 🙂 In general, spices are low FODMAP. So, you’re welcome to add more (or less) of the other spices listed in the recipe to make it more to your liking.